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Sports Nutrition to WIN

Sports Nutrition to WIN. Susan Adams, M.S., R.D WINForum Nutrition Consultant. High Performance Nutrition. About WINForum:. For more information visit www.winforum.org or e-mail questions/ comments to info@winforum.org. Follow the WINForum Online. Why You?. Benefits:.

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Sports Nutrition to WIN

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  1. Sports Nutrition to WIN Susan Adams, M.S., R.D WINForum Nutrition Consultant High Performance Nutrition

  2. About WINForum: For more information visit www.winforum.org or e-mail questions/ comments to info@winforum.org

  3. Follow the WINForum Online

  4. Why You?

  5. Benefits: Athlete Nutrition Overview Enhanced recovery Best weight Reduced risk of injury and illness Energy Confidence Consistency Lifelong benefits

  6. Common Challenges: Athlete Nutrition Overview Lack of knowledge Poor choices when shopping or dining out Busy lifestyle Access Supplements and sports foods

  7. Top Game Day Mistakes New foods Poor hydration Energy drinks Too much food Too little food

  8. The Sports Nutrition Game Plan – Make it Work for You! www.WINForum.org

  9. Nutrition Pre-Exercise- Eat & Drink • Stay hydrated • Check urine color • Pre-exercise: • 14–20 oz • During active warm-up: • 8 fl oz = 8 swallows/gulps

  10. MyPlate Use MyPlate as a portion guide A healthy diet of fruits, vegetables, whole grains, lean protein and low-fat or fat-free dairy

  11. Am I eating the right foods? • 3-5 Fruits (tennis ball) • 3-5 Veggies (1/2 cup) • 3-4 Dairy (1 cup or 1.5 oz) • 3-4 Meat Protein Servings (3-4 oz) • 8-14 Grain Servings (1 slice, ½ cup) • A couple extras (cookie, salad dressing)

  12. Portions: 20 years ago vs. now

  13. How to remember serving sizes… • By comparison: • 1 cup dried cereal = baseball • 3 oz cooked meat = deck of cards • Small baked potato = computer mouse • ½ cup = tennis ball • 1½ oz cheese = 3 (1 inch) cubes • 2 tbsp peanut butter = 1 golf ball

  14. Energy Filled Eating Plan • Meals and Snacks • < 3-4 hours apart

  15. GOOD CARBS vs OCCASIONAL CARBS Whole Grains Dairy Pasta Rice Potato Corn Fruits Veggies • Watch for: THE “C” WORD • Chips • Cookies • Candy • Cakes • Crispy Stuff • Creamy Stuff • Coke

  16. Breakfast: Build a base • Jump-start your metabolism • > 1/3 of your calories

  17. What’s Next? Lunch! • Carbohydrate • Protein • Some healthy fat

  18. Snack AttackLow in fat, high in carbs! Boost sport drink Fig Newtons Crackers + Cheese Trail Mix Peanut Butter Pretzels HB egg with Bread • Sports Bars • Low-fat muffin and skim milk • Microwaved egg (1.5 min) on English muffin • Fruit and yogurt with whole wheat bagel • Yogurt with granola • Toaster waffle w/ peanut butter and jam • String cheese and fruit

  19. Dinner • Carbohydrate driven • + lean protein & healthy fat • Divide plate into thirds • Samples: • Salmon, green beans, brown rice, milk • Chicken and veggie pasta, green salad, milk

  20. Game On!Nutrition During Exercise • Replace fluid losses • Drink fluids • Maintain blood glucose • 30-60 g CHO/hour • Eat snacks

  21. Post Exercise: Re-hydrate • Weigh pre- and post-exercise • For every pound lost, drink 16-24 fluid ounces. • Carry a water bottle • Cool, flavored drinks

  22. Post-Game: ReFuel Eat/drink carbs + protein within 30 minutes of workout Eat a full meal (within 1-2 hours) REST

  23. Re-Fuel: Sample Post Workout Meal/ Snack Ideas Carbs + Protein: Yogurt Yogurt Drinks Granola Bar & string cheese Muffin (with nuts) Fruit & bagel

  24. Why Chocolate Milk? • Chocolate milk & sport drink equally effective • Perfect carb:protein ratio • 3-4g carb:1g protein • Cost-effective

  25. Winning at Losing Feel Frustrated with lack of “results”

  26. Yo-Yo Dieting: Not for Athletes

  27. Losing Weight in a Safe Way • Slow & gradual • Off season • Aim for a healthy weight range

  28. What’s a Healthy Way to Gain Muscle?

  29. Healthy Muscle Gain Add 300-500 calories per day Eat frequently Snacks with protein

  30. What About Supplements?

  31. Remember to Individualize Heaviest vs. Lightest Seahawk Players 5550 3650 Heaviest = Paul Fanaika (G) Height: 6’5” Weight: 327# Age: 25 Lightest = Deon Butler (WR) Height: 5’10” Weight:182# Age: 26

  32. Where to go for more info: WINForum : www.winforum.org American Dietetics Association: www.eatright.org MyPlate: www.choosemyplate.gov PowerBar: www.powerbar.com

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